Getting some shut eye: Why darkness is key for a restful sleep

Creating a dark and calm sleeping environment is key to improving sleep quality and overall health.

SHARIFAH SHAHIRAH
SHARIFAH SHAHIRAH
01 Feb 2025 04:00pm
Image for illustrative purposes only - FILE PIX
Image for illustrative purposes only - FILE PIX

SHAH ALAM – While many people struggle with getting a good night’s sleep, few are aware that even small amounts of light exposure during sleep can significantly affect the quality of rest.

According to sleep experts, the environment in which we sleep plays a crucial role in ensuring restorative sleep, and one of the most important factors is the absence of light.

Light exposure during sleep, even in the form of a dim glow, can disrupt natural sleep cycles and lead to long-term health consequences.

The Rosewood Clinic's functional medicine practitioner Dr Lim Kheng Yee emphasised the need for creating a completely dark space for optimal rest.

"Yes, sleeping with the lights on is detrimental to restful sleep.

"Light exposure during sleep interferes with the body's natural circadian rhythm, which regulates the sleep-wake cycle. You will ultimately confuse the cycle," he told Sinar Daily.

Dr Lim highlighted that at the Kuala Lumpur-based The Rosewood Clinic, sleep hygiene is a top priority, but this concept goes beyond simply keeping the bed clean.

"Sleep hygiene does not refer to cleanliness before bed, but rather to implementing a series of best practices to support a good night’s sleep and create an optimal sleep environment to promote healing and regeneration," he added.

He pointed out that exposure to light, particularly blue light from phones, iPads, or bright room lighting, suppresses melatonin production, which is essential for initiating sleep.

Dr Lim stressed that prolonged exposure to light can lead to poor sleep quality, fatigue, and potentially contribute to long-term health issues, including hormonal imbalances, weight gain, cardiovascular problems, and a weakened immune system.

He stated that sleep is fundamental to overall well-being and suggested that reducing nighttime light exposure, and using amber or red lights can make a significant difference in improving sleep quality.

Melatonin, Dr Lim explained, is produced by the pineal gland in response to darkness and signals to the body that it is time to sleep.

"Melatonin promotes deep and restorative rest and has additional benefits, including antioxidant and anti-inflammatory properties, which support overall health and reduce the risk of chronic diseases," he said.

He said that, at The Rosewood Clinic, maintaining natural melatonin production is a priority, which is why they encourage good sleep hygiene practices, such as reducing blue light exposure.

Dr Lim further elaborated on the impact of even small amounts of light on sleep.

"We have all experienced it. Even small amounts of light, such as the glow from a nightlight or phone, can impact sleep quality," he said.

Studies support this claim, showing that even dim light can reduce melatonin levels and disrupt sleep stages. The consequences of poor sleep due to light exposure are far-reaching, with Dr Lim pointing to the increased risk of several health issues.

"Poor sleep increases the risk of metabolic issues like impaired glucose regulation and weight gain, mental health problems such as anxiety, depression, and cognitive decline, cardiovascular diseases like increased blood pressure and heart disease, and immune dysfunction, which leads to a reduced ability to fight infections and chronic inflammation," he said.

To mitigate these risks, Dr Lim recommended several steps that The Rosewood Clinic encourages its patients to adopt. These include using blackout curtains or eye masks, turning off electronic devices at least an hour before bed, removing devices from the bedroom, and keeping the bedroom as a space dedicated to relaxation and recovery, free from distractions like the TV.

"We also recommend installing blue light-blocking software on devices and practising relaxation techniques, like meditation, to enhance sleep quality," he added.

Dr Lim also advised that anyone who hasn’t had a comprehensive blood panel in the last 12 to 18 months should consider getting one.

"Knowing your health status will help you address the root cause of any sleep-related issues and work towards achieving optimal and restorative sleep," he said.

Creating a dark and calm sleeping environment is key to improving sleep quality and overall health.

By following these simple yet effective sleep hygiene practices, individuals can help regulate their circadian rhythms, enhance melatonin production, and reduce the risk of long-term health issues.

Prioritising quality sleep not only supports physical health but also contributes to mental and emotional well-being, ultimately fostering a healthier lifestyle.

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